Back pain is a common issue affecting millions of people worldwide.
It can range from a dull, constant ache to a sudden, sharp pain. The most frequent causes of back pain include poor posture, muscle strain, and disk problems.
Understanding these causes can help you find effective ways to alleviate the pain and prevent it from recurring.
Common Causes of Back Pain:
- Poor Posture: Sitting or standing improperly can place undue stress on your back muscles and spine.
- Muscle Strain: Overexertion, lifting heavy objects, or sudden movements can lead to muscle strain and pain.
- Disk Problems: Issues such as bulging or ruptured disks can compress nerves and cause back pain.
Different causes might require different solutions to treat your back pain. A physiotherapist can assess and diagnose you to help you specifically address your individual case.
3 Exercises for Lower Back Pain:
Cat-Cow Stretch:
- Get on your hands and knees in a stable 'table top' position
- Arch your back up towards the ceiling (cat), then lower it and lift your head (cow).
- Make sure to push through your arms and focus on stretching out/engaging your back.
- Repeat 10 times each.
Child’s Pose:
- Sit back on your heels, stretch your arms forward, bring your body back, and lower your forehead to the ground.
- Hold for 30 seconds.
Pelvic Tilt:
- Lie on your back with your knees bent.
- Tighten your stomach muscles and push your lower back into the floor.
- Hold for 5 seconds, repeat 10 times.
Generally, these exercises can help alleviate back pain in most people. Depending on the cause of your back pain, how long you have been experiencing it, and your daily habits, you will need to adjust the exercises you do and the intensity.
If you are experiencing recurring back pain, our physiotherapists can assess you, provide you with a diagnosis, give you some on-the-spot treatment, and prepare a personally tailored program for your back pain.
You can book an appointment online today to secure a spot with our experts.